Exercises To Flatten The Lower Abdomen

The muscles of the lower abs stabilize your spine and torso. Any abdominal exercise that places your body in a position dependent upon the abs to maintain pelvic alignment works the lower abs. Because of this principle, using a stability or exercise ball as part of your lower ab routine adds a welcome element of instability. Maintaining control of the ball becomes part of the exercise.

Ball Scissors

The ball scissors exercise challenges your lower abs to keep your back flat on the floor while you kick your legs in the air and hold a ball over your head. With all that movement and the added difficulty of holding both the ball and your upper body off the floor, your abs obtain a solid workout. Lie on your back with your legs straight, holding a ball overhead with your arms straight. Raise your legs and upper body 45 degrees off the floor. Keep the arms in line with the ears. Kick your legs up and down without touching the floor.

Stability Ball Knee Tucks

Do this advanced exercise for the lower abs from a plank position, with your feet on top of the ball and your hands on the floor. Keep your arms straight and at a right angle to your body. Lift your chin so that your entire body is parallel to the floor. Bend your knees and curl them under your body until your thighs almost touch your stomach. Your hips will lift to make room for the ball to roll underneath you. The exercise is completed by rolling the ball back to the starting position.

Reverse Crunch

Lie on your back to do the reverse crunch exercise while grasping a stability ball with your legs. Squeeze your legs to hold the ball between your hamstrings and calves. By bringing your legs up toward your chest and raising your hips slightly off the floor, you will make your lower abs work. Keep the abs tight as you lower your hips slowly back to the floor. Keep the upper body relaxed on the floor with your arms at your sides. Make this exercise easier by holding the ball between your knees instead. The ball will be much easier to control this way so your abs won't have to work as hard.